EAT THIS: FIBER
“A high-fiber diet offers many benefits to women with PCOS, such as lower insulin levels,
and antioxidants which fight to lower inflammation, and better gut bacteria,” says Angela
Grassi, MS, RD, LDN, founder of The PCOS Nutrition Center.Examples of high-fiber
foods for a PCOS diet include:

    • Seeds (chia, flax, sunflower seeds)
    • Legumes (black beans, lentils, chickpeas)
    • Berries (raspberries, blackberries, blueberries)
    • Whole Grains (bulgur, quinoa, brown rice, whole oats).

EAT THIS: LEAN PROTEIN
Eating more lean protein (as opposed to meat that’s higher in saturated fat, like red meat
and cured meats) may help weight loss, as well as keeping you fuller for longer. Examples of
foods high in lean protein for a PCOS diet include:

  •  Fish (salmon, shrimp, tuna,)
  • Lean poultry (skinless chicken and turkey)
  • Plant protein sources (beans, peas, tofu,)

EAT THIS: ANTIOXIDANT-HEAVY FOODS
The best inflammation-fighting antioxidant-filled foods include fruits, vegetables, whole
grains, and unsaturated fats.
Examples of antioxidant-rich foods for a PCOS diet include:

  • Fruits (strawberries, blueberries, raspberries )
  • Vegetables (spinach, artichokes, kale)
  • Whole Grains (whole oats, whole wheat, quinoa, brown rice)
  • Unsaturated fats (nuts like pecans, nut butters, olive oil, avocado)

EAT THIS: FOODS COMPLIANT WITH THE MEDITERRANEAN DIET

Examples of Mediterranean Diet foods for a PCOS diet include:

  • All fruits and vegetables
  • Seafood (shrimp, salmon, tuna, sea bass)
  • Whole Grains (brown rice, quinoa, couscous)
  • Healthy Fats (olive oil, plain, unsalted nuts, avocado)

EAT THIS: FOODS COMPLIANT WITH THE DASH DIET
The DASH diet, originally designed for controlling high blood pressure, can also be beneficial
to patients with PCOS in managing lower levels of insulin.

Examples of DASH Diet foods for a PCOS diet include:

  • All fruits and vegetables
  • Whole Grains (brown rice, quinoa, whole wheat)
  • Poultry and fish (chicken, turkey, salmon)
  • Legumes (peanuts, chickpeas, peas)
  • Nuts and seeds (walnuts, pecans, flaxseeds, sunflower seeds)

Food to avoid during PCOS
In PCOS, it’s generally recommended to limit refined carbohydrates, sugary foods, and
processed snacks. Foods to consider avoiding include:
Sugary beverages
White bread and refined grains
Sweets and desserts high in added sugars
Processed and fried foods
High-fat dairy products
Red and processed meats
Foods with artificial trans fats